Bok Choy: 13 kcal, 45 mg Vitamin C & 2681 IU Vitamin A per 100 g Raw
Crisp, hydrating Chinese cabbage that stir-fries in minutes while delivering carotenoids, folate and sulfur-rich glucosinolates.
What Is Bok Choy?
A non-heading Chinese cabbage (**_Brassica rapa_ subsp. *chinensis***). Main types: **Shanghai bok choy** (pale green stems) & **white-stem baby bok choy**.
Nutrition (100 g raw)
|Calories|Protein|Carbs|Fiber|Fat|Vit A|Vit C|Vit K|Folate|Calcium|
|---|---|---|---|---|---|---|---|---|---|
|13 kcal|1.5 g|2.2 g|1.0 g|0.2 g|2681 IU (54 %)|45 mg (50 %)|45 µg (38 %)|66 µg (17 %)|105 mg (8 %)|
Benefits
- **β-carotene, lutein & zeaxanthin** support eye & skin health.
- **Glucosinolate → isothiocyanate** conversion after chopping may aid detox enzymes.
- 95 % water + potassium (252 mg) hydrate muscles with almost zero calories.
Drawbacks
- High vitamin K can interfere with warfarin—keep intake steady.
- Raw bok choy contains **goitrogens**; steam/sauté if you have thyroid issues.
- Large stalks can retain grit—split stems and rinse well.
Flavour & Texture
Mild **sweet-mustardy crunch**; juicy white ribs and tender emerald leaves.
Culinary Uses & Storage
- **Stir-fry** with garlic & sesame, add last to ramen or miso soup.
- Grill halves & drizzle with chili oil, pickle stems for crisp relish.
- Store unwashed heads in perforated bag 0–4 °C up to 6 days; blanch-freeze 8 months.
- 1. Bok Choy